Pt. 1: Alt EMOM 18 mins: Burpees, Wall Balls, and Single Under Crossovers
Every 1 min for 18 mins, alternating between:
10 Burpees
12 Wall Balls (20/14)
25 Single Under Crossovers
* Scale Crossovers to 25 Single Unders or Practice. After first successful cross each jump = 1 rep (same as Quarterfinal standard)
Pt.2: E3MOM for 15 mins: Front Squat
3 Front Squats, pick load
Every 3 mins for 15 mins.
* Share up to 3 per rack and begin immediately after Pt. 1. Each rack will have 3 minutes each interval for all to lift. Adjust loads as needed.
Photo by @snoridgecrossfit
New movement alert! Single Under Crossovers were introduced in the Quarterfinals for individuals this year. Watch the below video for some great progressions for both singles and doubles.
The Wall-ball Shot
“As an example of high functionality and marked carryover of cardiorespiratory benefit to sport and human performance in general, we offer our “wall-ball” exercise. This exercise is largely a front squat and push-press combination. The functionality of throwing or shooting an object from overhead and standing up is hopefully obvious.”
From “Functionality & Wall Ball,” CrossFit Journal Issue 12, August 2003